Satisfy your meatloaf cravings with this easy vegan, gluten free version, complete with a speedy flavorful gravy and creamy mashed potato, all under 400 calories and under $1/£1 per serving.
This is a dish that will blow away your guests because it looks expensive and complicated.
Little do they know it’s actually incredibly cheap and very easy to put this meal together.
Although vegan meatloaf does take a fair while to bake in the oven, it’s very quick to put it together, and you will be able to use the cooking time to prepare the trimmings for this meal.
I love to make restaurant-quality meals for a fraction of the price, and this recipe fits the bill perfectly.
You can indulge in this hearty vegan meatloaf with added mashed potatoes, vegan cheesy broccoli, and homemade instant gravy on special occasions. But there’s also nothing to stop you from making this meal every week if you fancy it.
If you’d like to see how easy it is to throw all this together, check out my video where I walk you through the recipe step by step. Click here to subscribe to my Youtube channel.
Why You’ll Love This Recipe
- This complete meal including all of the trimmings costs just £0.77 or $0.92 which is very reasonable for such a high quality dish.
- This recipe and all recipes on my website are suitable for the special diets, vegan, plant based, gluten free, dairy free, egg free, free from refined sugar, and vegetarian.
- This recipe contains 390 calories per serving.
- This recipe contains 15g protein per serving.
- This recipe contains 5 mg of iron per serving.
- This recipe contains 15g of fiber per serving.
- This recipe is made from a combination of vegan protein, whole food sources of carbohydrates, vegetables, essential fats, and ingredients that make the dish extremely tasty.
- This recipe takes just 15 minutes of active preparation time and 55 minutes of cooking time. You can use the cooking time to prepare the rest of the meal.
- This recipe is made extra tasty by the addition of creamy vegan gravy and fluffy mashed potatoes.
- I have simplified this recipe by limiting the number of ingredients and using everyday ingredients such as beans and oats.
- Canned Beans: Replace the beans with any beans of your choice, chickpeas, or cooked lentils from a can.
- Tamari: Replace this with sea salt or vegan Worcestershire sauce.
- Onions: You can replace the onions with a vegetable of your choice in the same quantity.
- Mushrooms: You can replace the mushrooms with a vegetable of your choice in the same quantity.
- Garlic: You can omit the garlic or replace it with 1 teaspoon of garlic powder.
- Sea salt: You can replace it with any salt of your choice or 1 tablespoon of tamari.
- Vegetable stock powder: You can replace it with a different stock powder or stock cube of your choice.
- Italian seasoning: You can replace it with any dried herbs of your choice.
- Tomato puree/paste: You can replace the tomato paste with tomato ketchup or a condiment of your choice with a similar consistency.
- Maple syrup: You can replace it with any sweetener of your choice or more tomato paste.
- Red wine vinegar: You can replace it with any vinegar of your choice.
- Potatoes: You could replace the potatoes with more vegetables and lower the calories.
- Milk: You can use any type of milk or replace the milk with water.
- Broccoli: You can replace the broccoli with cauliflower or any vegetables of your choice.
- Gluten-free flour: This recipe should work well with any flour except nut and coconut flours.
- Sausage seasoning: If you don’t want to make my homemade seasoning, you can use the following seasonings instead: ½ teaspoon sage, ½ teaspoon onion powder, ½ teaspoon garlic powder, and a pinch of black pepper
- Vegan butter: You can replace the butter for any butter of your choice or use olive oil or a different oil such as coconut oil. Oil won’t be as tasty but will still work.
- Tamari: Replace this with sea salt or vegan Worcestershire sauce. If you’re not gluten free you can use soy sauce.
- Water: Replace this with vegetable broth.
The Structure Of A Plant Based Plate
Each of the recipes I create fits into my Plant Plate System. This system incorporates 5 food groups into every meal.
The 5 food groups are 1) Plant Protein, 2), Leaves, Fruit, And Veg, 3) Aesthetic Additions, 4) Nutrient Packed Carbohydrates, and 5) Taste
This recipe is a complete meal because it contains all 5 components of my Plant Plate and contains around 400 calories per meal.
The diagram below helps you see the 5 different components of a Plant-Based Plate.
Here’s how this recipe is structured according to the Plant Plate System.
Adding each ingredient to the following categories helps you to easily see how to make substitutions. It also lets you know the exact reason why the ingredient is in the recipe.
- Black Beans
Leaves, Fruit & Veg
- Onions, mushrooms, broccoli
- You can add more tomato paste to top the meatloaf if you want to increase the redness before serving
Nutrient Packed Carbohydrates
- Sea salt
- Vegetable stock powder
- Italian seasoning
- Tomato paste
- Maple syrup
- Sausage seasoning
- Vegan butter
The oats, flaxseed, and flour are used as binders so need to be substituted for something similar.
Here are the main kitchen equipment tools I have used to create this recipe.
I highly suggest you use a non-stick pan for the vegetable and sauce part of this recipe. In a non-stick pan, this recipe cooks like a dream, with minimal stirring needed.
You can get the large pan that I use by clicking here. Please note, I bought the largest size.
You can get the 10-piece cookware set that I have by clicking here. Please note, this set contains a smaller version of the large deep pan that I bought separately.
I used my food processor for this recipe. I love this food processor because it has some handy attachments like a grater, and the ability to slice vegetables very quickly. It also has a smaller compartment for making smaller batches of food.
How To Make This Recipe
Here are the steps to make each of the components of this vegan meatloaf with gravy.
- Process all the ingredients for the vegan meatloaf in a food processor.
- Press down the ingredients into a lined loaf pan.
- Mix the ingredients for the glaze in a small bowl and spread it across the top of the loaf and bake.
- Once done, let the meatloaf cool before serving.
- Boil the potatoes in a pan of boiling water until soft.
- Mash the potatoes with vegan milk and salt.
- Boil the broccoli in a pan of boiling water until it is soft enough to easily pork with a fork.
- Melt the butter in a pan.
- Mix the flour, salt, stock and seasoning together in a bowl and whisk in with the melted butter.
- Add water and whisk well.
- Lastly add the tamari.
If you want to replace the mashed potatoes, you can use one of the following carbohydrate side dishes instead:
- Boiled baby potatoes in skins
- Boiled large white potatoes without skins
- White potato fries
- Sweet potato fries
- Baked white potato
- Baked sweet potato
- White rice
For more options, see all of my best vegan, gluten-free carbs side dishes.
What To Serve With Meatloaf
Here are some of the side dishes that I recommend serving with Meatloaf:
How To Serve Meatloaf
Cut the meatloaf into 4, and then cut each section in half. Give each person 2 slices.
If you want to double this recipe to serve 8 people, you can fit double the meatloaf quantity in the same standard loaf pan.
How To Reduce The Calories
If you’d like to reduce the calories of this recipe even further, I suggest removing the carbohydrate side dish and adding extra vegetables.
How To Increase The Calories
If you would like to increase the calories for anybody who is going to be eating a serving of this recipe, I suggest you serve them a bigger portion of mashed potato.
How To Store Leftovers
This recipe keeps for up to 4 days in the fridge in an airtight container. It also freezes well for up to 3 months. Defrost it before using it. Reheat it by warming it up gently in a pan.
More Cheap, Delicious Vegan Recipes
This recipe is part of my Cheap gourmet vegan dinner series.
If you’re looking for more high quality, cheap vegan meals, check out some of my other recipes:
- 5 Minute Vegan Tortilla Pizza
- Homemade Vegan Crunchwrap Recipe
- Quick Vegan Meatballs And Spaghetti With Tomato Sauce
- 5 Minute One Pot Vegan Chili
- Easy Vegan Oven Baked Risotto
You can see all of my vegan dinner recipes here.
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The Ultimate Vegan Meatloaf With Gravy Recipe
- 75g (¾ Cup) Rolled Oats
- 2 Tablespoons Ground Flaxseed
- 1 Can (400g) Black Beans (Drained And Rinsed)
- 1 Tablespoon Tamari
- 1 Small Onion (½ Cup)
- 100g (1 Cup) Mushrooms Or 2 Large Mushrooms
- 2 Teaspoons Minced Fresh Garlic (2 Garlic Cloves)
- ½ Teaspoon Sea Salt
- 1 Teaspoon Vegetable Stock OR 1 teaspoon bouillon powder or ½ stock cube.
- 1 Teaspoon Italian Seasoning or ½ teaspoon of basil, ½ teaspoon of oregano, and ½ teaspoon parsley.
- 2 Tablespoons Tomato Puree (Paste)
- 2 Tablespoons Maple Syrup
- 1 Tablespoon Red Wine Vinegar
- 520g White Potatoes
- 100ml Milk (I Used Soya Milk)
- ½ Teaspoon Salt
- 400g Broccoli
- 3 Tablespoons Gluten-Free Flour
- 2 Teaspoons Vegetable Stock OR 2 teaspoons bouillon powder or ½ stock cube.
- 1 Teaspoon Sausage Seasoning or ½ teaspoon sage, ½ teaspoon onion powder, ½ teaspoon garlic powder, and a pinch of black pepper
- 1 Tablespoon (15g) Vegan Butter
- 1 Cup Boiling Water
- 1 Tablespoon Tamari
- Add all of the ingredients for the vegan meatloaf to a food processor and process until everything is still a little bit chunky. If you don’t want to use a food processor you can mash the beans, chop the vegetables very finely, and mix the ingredients in a large bowl.
- Line a loaf pan (at least 8.5 x 4 .5 x 2.5) with parchment/ greaseproof paper and press down the mixture into the pan.
- Mix the glaze ingredients together in a small bowl and spread it across the top of the loaf.
- Bake at 180C/ 350F for 1 hour.
- Leave the loaf pan on top of a wire rack to cool for 15 minutes.
- Lift out the loaf using the parchment paper and slice it into 8 slices. Each serving contains 2 slices.
- Serve with mashed potato, vegetables, and gravy.
- Wash and chop the potatoes and add them to a pan of boiling water. Boil for 10-15 minutes until soft.
- Mash the potatoes with the plant milk and salt.
- Wash the broccoli and add to a medium pan of boiling water over a high heat.
- Boil for 5 minutes or until you can easily poke a fork through it.
- Melt the butter in a pan over a low to medium heat.
- Mix the flour, salt, stock, and seasoning together in a small bowl.
- Add the flour mixture into the pan and whisk until it incorporates.
- Add half of the boiling water to the pan and whisk it constantly. Then pour the other half of the water in and whisk until smooth.
- Finally, mix in the tamari.
- This gravy is pretty thick so if you like it thinner, add 1 tablespoon of hot water at a time until it reaches your desired consistency.
Now it’s your turn to make magic with food.